Ergonomic Gardening

The weather seems to be changing for the better and with that comes gardening season. The past couple weeks I’ve been trying to get out in my flower garden in front of the office. Gardening can definitely take a toll on our bodies so I’m going to share my top tips for making the most out of our short gardening season. 


My number one piece of advice is to be very aware of how you’re lifting heavier objects. Whether that be bags of soil or mulch or relocating already potted plants. It’s best to squat close to the object and then lift with your legs (rather than bending forward at the waist.) After you’re upright, then turn your feet the direction you’d like to go. Sometimes as we get tired or maybe distracted we lift and turn at the same time. This “coupled motion” is what oftentimes leads to people suffering from some sort of back pain or muscle spasm. If you have to move a heavier object some distance, it’s best to load the object into a wheelbarrow or UTV first to minimize the distance you’re actually carrying the object. 


While doing more strenuous activities where you have to bend over for an extended period of time such as large amounts of weeding or planting, it’s best to take several short breaks. While you’re resting you can take a short walk or simply rest on a bench. This is a good time to focus on rehydrating as well. Even on a cooler breezy day we still need to be drinking plenty of water. Consider adding some fresh lemon, electrolytes, or trace minerals to your water. 


A few things to invest in for your garden are a garden kneeler and longer handled tools. Garden kneelers are great because they can be a bench for taking a break or a great height for sitting while working on raised garden beds. When you flip over a garden kneeler, it makes it much easier to plant and weed as you’re on your knees instead of bending over at the waist or squatting. The kneeler is also great because it gives you handles on either side to help you get up and move to another location in your garden instead of having to push yourself up off the ground. It’s best to not over reach when gardening so having these handles makes moving to a new location that much easier and you’ll be less likely to over reach. Longer handle tools for weeding and planting also help you spend more time upright instead of bending forward. This puts less strain on the spine. 


If gardening has become more of a chore than a pleasure or it seems more overwhelming than last year, transitioning to raised garden beds or vertical gardens is a great option. The Land O’ Lakes Community Garden in town has three different heights of garden beds. Or better yet, ask a friend or family member for help. Gardening can definitely be more enjoyable when spending time with others. Marshall loves to dig in the dirt beside me. He’s still learning the difference between plants and weeds (and so am I)! ​